From my heart to your heart,
I welcome you.
My name is Renee from Sagittarius Way and welcome to this beautiful Yoga Nidra practice with the amazing snake energy.
Just settle in,
Find a beautiful place,
A place where you can listen to the sounds in your room,
A place where you feel safe,
A place where you can just cool,
Calm down.
Everything that's offered through this practice is an invitation.
You have the choice at any moment to follow my invitation or to move to something that feels more interesting to you.
If you feel uncomfortable with anything that is offered,
Just go back to the last invitation and wait until you're ready to move on to the following invitation.
If any of my words don't work for you,
Replace them with your own words.
Just take a moment to settle and relax with your blanket and your cushion,
Laying down or seated,
And just scan your body to see if there is anything that you can do to just make it a little bit more comfortable.
Just make a choice to keep your eyes open or closed and just look around.
Imagine your senses,
The sense of sound,
The sense of smell,
Taste,
Sight,
And touch.
Just connect with those senses and feel them.
And while you're sitting here,
Take a moment to set an intention for this practice,
Perhaps to have a reduction in stress,
Or just to be present and make this meditation practice yours.
You might want to include to have the intention of staying awake,
If that is helpful.
Consider a deeper heartfelt intention or desire for your life.
You might feel into your heart center and ask,
What is my hardest,
Deepest desire?
What would I like to create in my life?
Maybe good health or healing,
Love,
Abundance.
There are no limitations.
And you might be surprised what arises.
Our heartfelt intentions can be powerful force that will guide us in our daily life.
Just embrace this beautiful intention and see if you can formulate like a sentence or a positive affirmation in the present time.
I easily connect with animals.
Nature always has my back.
I feel supported by a lovely community.
And just take a moment and affirm your affirmation three times,
Like planting a seed right into your heart.
Now I invite you to imagine,
And maybe it comes up in a memory or both,
That feels like an inner sanctuary for you,
Somewhere that instills a sense of ease,
A sense of safety,
A place where you can be you.
Picture or imagine yourself being there right now.
And just notice how this impacts your body and mind.
This is your safe place,
Your inner sanctuary.
You can always go back there,
During this practice or in your daily life.
You can use it to fall asleep.
We're going to move through a rotation of consciousness.
And your body will remain still while your eyes may be following my guidance.
If you can't feel this part,
Or you can't sense it,
Just follow my words and you can repeat them silently back to you.
Remind yourself that you're going to stay awake and bring your awareness to your breath.
Don't change it.
Just feel how you're gently inhaling and exhaling.
Just feel into your body and feel how you're feeling at this moment.
There might be positive emotions or negative emotions.
You might be sensing different temperature,
Different sensations in your body.
I invite you to explore maybe one of your emotions.
And just connect with this emotion and see where you're feeling this emotion in your body.
Now let go of this emotion and find the opposite of this emotion.
Don't get distracted.
Just feel what it would be if you could feel the opposite of this emotion.
You could use a memory or maybe something you read in a book.
Just see if you can connect with that opposite emotion.
Where is it sitting in your body?
Has it maybe found a certain residence,
A home in your body?
Now let that emotion go and go back to the first emotion that came up for you and connect with this emotion.
Where does it feel at peace,
At home in your body?
And what is the effect of this emotion for your mind here?
Just really take your time.
See how you're feeling.
Now let go of this emotion and go back to the opposite one.
How does it feel?
Now see if you can feel both of them at the same time.
How does it feel in your body that you're feeling them at the same time?
Is it possible to be in two different emotions at the same time?
And just let go of this emotion as well and just go back to your own breath.
Feel the breath going from one nostril out and the other nostril in.
Maybe you love to breathe into your mouth.
Just take your time.
I invite you to count your breath.
So one breath in and one breath out is one.
One breath in and the other breath out is two.
And just keep going on your own rhythm.
If you get distracted,
That's okay.
You can always come back and start the recount.
You are counting backwards and just follow your count.
Breathing in and breathing out.
It doesn't matter how far you get.
Just feel the breath going in and the breath going out.
Now let go of the counting.
Just notice how relaxed you are.
How calm your mind is and how beautiful it is to be here in your space.
At this point we're going to invite the beautiful energy of Snake to connect with our body.
While you're sitting or laying down,
You can feel this beautiful Snake that starts to connect with your body.
It starts to connect with the top of your head.
And it's kindly rolling down your head.
Through your third eye.
Connecting with your left eye and your right eye.
Through your nose,
Connecting with your left nostril and right nostril.
Connecting with your mouth,
Your chin.
Touching the back of your neck and the front of your neck.
Going over your right shoulder,
Your right upper arm,
Elbow.
Going down to your wrists,
Your right thumb,
Your point finger,
Your middle finger,
Your ring finger and your pinky.
From there it goes into your left thumb,
Your point finger,
Your middle finger,
Your right finger and your pinky.
Sliding over your wrists,
All the way up to your elbow and upper arm,
Into your shoulders.
Wrapping around your chest,
Your shoulder blades.
It slowly goes down to your belly and your lower back.
Sliding around your hips.
Sliding down on your upper leg,
Your knee,
All the way down to your ankle.
Going over your foot to connect with your big toe,
Your second toe,
Third toe,
Fourth toe and fifth toe.
Then it goes around and connects with your big toe on the left.
Second toe,
Third toe,
Fourth toe and fifth toe.
Wrapping around your feet,
Your ankle to go all the way up to your knees,
Your upper leg and back,
Right into your hips.
And it finds its way all the way back to your heart center,
Where it nicely rolls up and is there with you.
To calm your heart down,
To move with your in-breath and out-breath.
The snake energy asks you to really relax into your intention,
Your heart desire.
It shows you that relaxing and being your own strength,
In your own rhythm,
Creates safety and strength within.
The snake invites you to open up your senses and know that the emotions and the senses that you have are perfect.
Where you are in life is perfect.
While you're relaxing here with the snake,
It's taking you on a little journey.
You get invited to move around like snake does.
You start moving around into the ground and you find this beautiful tree that you slide up in your strength all the way up.
Feel how you're going around this tree and you find these beautiful branches.
You connect with the leaves and you can almost feel the rhythm of the tree.
Together with the snake,
You go all the way to the top.
While you're rising higher and higher,
You feel how the strength of nature and the strength within you is coming to a surface.
When you're all the way on the top,
You notice that you still have the strength to go higher.
You look around at this beautiful view and the snake shares this view with you and lets you feel into the fact that there are no limits in what you like to do.
It shows you that within the relaxation,
You can connect with your own imagination that lifts you up and shows you where to go next.
Just stay here for a while and enjoy the view.
You relax down and you find a beautiful place on a branch where the sun is shining and warming you.
You get this invitation to connect with your own sankalpa again,
Your heart's desire.
It may that it has changed from the beginning of this meditation and maybe it grew stronger.
Connect with this intention,
Your sankalpa.
Just connect with the emotions,
How it makes you feel,
Where in your body you're feeling it.
Embrace the images it's showing you,
The sensations that are coming up.
Then you start to notice that you are sliding down on the tree.
You're connecting with the ground.
You start to deeply breathe in and out and start connecting with the floor you're laying on and the chair you're sitting on.
You feel this beautiful energy that is finding its home in your heart.
Just know that this energy is within you.
Just for this one moment,
Just keep your eyes closed and start opening your senses of hearing and feeling and taste.
Notice that this travel is within you as well.
This safe place you can go and visit at any moment.
Then with the next in-breath,
Slowly bring your hands to your heart.
Thank yourself for coming to practice today.
And know that you're always in community and you're always supported.
Take a breath in,
Slowly open your eyes,
Namaste.
Thank you for your practice today.
